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Burn Calories During Commercials

Don’t fast-forward: Use commercials to squeeze in these easy but effective strength moves

Every hour-long TV show has about six commercial breaks that last 3 minutes each, so you can get a decent total body workout while you watch—no gym necessary. This workout is great for beginners, but it’s also good for exercisers of every level, since extra bouts of activity throughout the day help to keep your metabolism revved, says Prevention’s fitness advisor Wayne L. Westcott, PhD, of Quincy, MA.

Do 10 to 15 repetitions of each exercise, followed by the aerobic component, until the show starts.

Couch Potato Exercise

1. Couch Push-Ups
These modified pushups sculpt your triceps and chest.
Facing a couch, kneel on the floor about 2 feet away from it. Cross your ankles, and place your hands shoulder-width apart on a cushion edge. Slowly bend your arms, and lower your upper body until your chest touches the couch. Hold, then press up again.
2. Side Crunches
These work your oblique muscles for a trimmer tummy.
Lie on the couch on your left side with your legs together and your knees bent. Place your right hand behind your head with your elbow pointing toward the ceiling. Wrap your left arm across your waist. Contracting the oblique muscles along your right side, lift your shoulder off the couch, bringing your rib cage toward your hip. Hold, then slowly lower. Repeat, then switch sides. (If your couch is too soft, you may need to do this exercise on the floor.)

Cardio finish: Do crossover punches. While standing, twist from your waist, and alternate punching your fists diagonally across your body.

3. Armchair Stands
This variation on squats tones your butt and thighs.
Sit on the edge of a chair or couch with your feet shoulder-width apart. Without using your arms, press into the floor with your feet, and stand, tightening your butt muscles as you rise. Keep your abdominals tight and your back straight. Hold, then slowly lower yourself. Before you touch the chair, stand up again.

Cardio finish: Walk or jog up and down stairs.

4. Armchair Dips
These moves are the ultimate arm flab fighter.
Sitting on the edge of a chair (or couch), place your hands on the edge on either side of you. Move your feet out so that your butt is off the chair, and your knees are bent at 90-degree angles. Bending your elbows so they point behind you, lower yourself as far as comfortable. Hold, then slowly press up again.

Cruches work!

5. Leg-Up Couch Crunches
Watch your form on these for maximum flat-belly benefits.
Lie on your back on a couch with your knees bent, your feet up on one end, and your hands behind your head. Pressing your lower back into the couch, slowly lift your head, shoulders, and upper back off the couch. Hold, then slowly lower. (If your couch is too soft, you may need to do this exercise on the floor.)

Cardio finish: Do knee lifts. While standing, alternate bringing your right elbow down to meet your left knee, and vice versa.

6. Scissors
These will help your legs look amazing in skinny jeans.
Lie on your back on a couch (you may need to angle yourself for more room) with your hands (palms down) under your butt and your legs straight up in the air. Keeping your knees slightly bent and your feet flexed, slowly spread your legs as far apart as comfortable. Hold, then slowly bring your legs together, resisting as you press them in.

Cardio finish: Do side slides, stepping your right foot out to the side, then sliding your left foot to meet it. Repeat in the opposite direction, doing this as quickly as you can.

For more weight loss and diet plan tips, visit SlimTrim1.com. Just click here…www.SlimTrim1.com. Enjoy!

Even if that coach helps out by phone, with no face-to-face contact, it can translate to more weight loss, the experts found. Either approach results in more weight loss than going solo. The studies will be presented this week at the American Heart Association annual meeting in Orlando, Fla., and published online in the New England Journal of Medicine.

“The ‘remote’ intervention, to me, is very exciting,” said Dr. Lawrence Appel, a professor of medicine and director of the Welch Center for Prevention, Epidemiology and Clinical Research at the Johns Hopkins University School of Medicine and Bloomberg School of Public Health. He led one of the studies.

Weight loss tips

Weight-loss support and education delivered over the phone or a website, he said, was effective. “We don’t discourage in-person,” Appel said. “Going in, we thought it would be the best intervention.” The researchers found otherwise. “Given their druthers, the people said, ‘I prefer not to come in,’ ‘I prefer to use the phone, the Internet.’”

In the study, Appel and his colleagues assigned 415 obese men and women, average age 54, all with at least one cardiovascular risk factor such as high blood pressure, to one of two programs. In one, patients got weight loss support remotely — by phone, a website and email. In the second, they got in-person support during group and individual sessions, along with remote support.

A third comparison group met with a weight-loss coach at the study start. They could also meet with the coach at the end. In between, they were on their own, referred to websites on weight loss and given brochures.

Those in the self-directed group lost less weight. On average, the self-directed group shed 1.7 pounds, the remote group lost 10.1 pounds, and the in-person group 11.2 pounds over the two-year study.

A higher proportion of those in the intervention groups lost 5 % or more of their starting weight. That may not sound like much, but experts agree it is enough to make a difference to your health.

In the second study, Dr. Thomas Wadden, at the University of Pennsylvania, and his team assigned 390 obese adults to one of three types of programs. One group was termed ”usual care” and saw their doctors for weight-loss education and support every three months. One group received brief lifestyle counseling, including visits with their doctor every three months and monthly sessions with lifestyle coaches. One group received enhanced lifestyle counseling, which included everything the brief lifestyle counseling group got, along with being offered a choice of meal replacements or weight-loss medications.
The weight-loss medicines were either orlistat or sibutramine. Orlistat now carries a warning about potential liver damage. Sibutramine is not available in the United States now, after reports of an increased risk of heart attacks and strokes with its use. By the end of the study, most were using the meal replacements, not the medicines.

At the end of the two years, 86 percent were still participating. Those who received the enhanced lifestyle counseling lost the most: 10.1 pounds. Those in the usual care group lost just 3.7 pounds and those in the brief lifestyle counseling group lost 6.4 pounds.

Those in the enhanced lifestyle group were more likely to drop 5 percent of their starting weight, according to the report.

Both studies suggest a model using primary care doctors works, said Wadden, professor of psychology and psychiatry and director of the Center for Weight and Eating Disorders at the university. That model is recommended by the U.S. Preventive Services Task Force, which makes recommendations based on evidence of benefits and harms.

In an accompanying editorial, Dr. Susan Yanovski of the U.S. National Institutes of Health pointed out that the participants got the meal replacement and medicines at no cost. “Whether patients would be willing to pay for these therapies, or insurers would be willing to reimburse for them, is not known,” she said.

Appel estimates his program would cost less than $500 for the two years and speculates that employers might pay. Wadden said his program would cost about $1,300 for the two years. He said employers or insurers might pay in the future.

One in three U.S. adults is obese. Both studies were funded by the U.S. National Heart, Lung, and Blood Institute. The study led by Appel was also supported by other sources, including Healthways, a disease-management company that has a consulting agreement with Johns Hopkins. One study author has received consulting fees from Bristol-Myers Squibb and Merck and royalties from Taylor & Francis Publishing.

More Information

For information about healthy food choices, visit the U.S. Department of Agriculture.

For more weight loss ideas and for a special offer, visit SlimTrim1.com today.

7:30 AM: Have Breakfast
“Eating breakfast kick-starts your metabolism — especially since we don’t eat for around ten hours overnight,” says Di Prima. “Eggs are a high-satiety food and good to begin the day with.”

Keep your carbohydrate intake light at breakfast if you’re trying to lose weight; think one slice of wholegrain toast instead of two, and include beans or spinach rather than the empty calories of white bread, jam and butter.

“Aim to get 25 percent of your total day’s calories at breakfast, with five other small meals throughout the day. Think breakfast like a king, lunch like a prince, dinner like a pauper — and two dainty snacks — like a princess!”

Eat Right! Burn Fat!

9:00 AM: Skip the Morning Latte
Forgo the large, full-fat latte in favor of a small, skim latte, or better still, try tea. “This will save a lot of calories,” says naturopath Kevin Griffiths. “It will also help keep sugar cravings in check, and blood sugar levels on an even keel.”

11:00 AM: Ditch the Juice
Have an apple instead. “A glass of apple juice has the calories of almost three apples,” says Di Prima. Studies also show that regular fruit juice intake may increase diabetes risk by 50% due to massive sugar hits. “Also, the fiber — which is what helps you fill up faster — is left out of the juice. By making this one swap you’ll save calories every day.”

1:00 PM: Love Your Lunch
“Don’t eat at your desk. Get outside, go for a walk and be conscious when you do eat of what’s going into your mouth,” says Di Prima. “If you want to cut carbs, have a stir-fry with extra sprouts and vegies, but ask for fewer noodles. Eat fish with salad instead of fries, and if you must have bread, ditch the top of the sandwich and have it open.”

3:00 PM: Avoid the Afternoon Sugar Slump
If you don’t want to look like the Michelin Man, drink water and avoid soft drinks. A Harvard study of 6000 people found that drinking just one soft drink a day (diet or standard) increased the risk of obesity by 31%. And now there’s more evidence that diet drinks are as bad as normal ones; one university study found that rats fed artificially sweetened drinks for ten days gained more weight than those fed sugar-sweetened drinks. Researchers theorize that when you eat artificial sweeteners, your body prepares for a large intake of calories. When these fail to materialize, your body demands food by making you feel hungry. Di Prima agrees. “Soft drinks are liquid candy. Aim to make water the main drink that passes your lips, outside of a daily coffee and a glass or two of skim or low-fat milk. And aim for a maximum three or four glasses of wine or beer per week. “Beat sugar and salt slumps by having solid food snacks at your desk, such as low-fat yogurt or fresh fruit.”

4:00 PM: Breathe Easier
Although morning exercise suits many people, for athletes looking for that extra endurance — or for those who are asthmatic or easily exhausted — working out between 4pm and 5pm may be best. One study of 4800 people by the American College of Chest Physicians found that lung function peaks (at about 20% higher) during this period, with midday exercise returning the lowest lung function.

“The main thing is to exercise at a time that’s best for you,” says Rob Daly, an exercise physiologist from the University of Melbourne. “For people with depression, sunlight on the eyeballs in the morning is good. For others, afternoon works better. The main thing is to do it — not just think about it.”

7:00 PM: Enjoy a Drink
There have been countless studies trumpeting the health benefits of moderate daily alcohol intake (emphasis on “moderate”), with wines — especially the newer organic breeds – linked to reductions in arterial and cardiovascular diseases. So go ahead, we’re not saints or robots.

But try to aim for low-alcohol (and therefore low-calorie) varieties, and don’t be fooled by the latest low-carb beers; it’s the calories that count, and there’s actually little difference in calories content between standard beer and the low-carb varieties.

8:30 PM: Stop Eating
“Unless you are an insulin-dependent diabetic, it’s better not to eat two to three hours before bed,” says Di Prima. “If you are tempted, give your body an ‘automatic’ brain signal that eating is over for the night. This might include washing the dishes, putting away all the leftovers and flossing and cleaning your teeth thoroughly. If you’ve done this, you’re less likely to be tempted to put anything but herbal tea past your lips late at night.”

Source: Jane Washington from HealthSmart

For more weight loss ideas, be sure to visit SlimTrim1.com – Eat Slim! Stay Trim!

Researchers from St. Louis University’s Doisy College of Health Sciences recruited 34 people between the ages of 50 and 60, who were either overweight or toward the high end of normal weight. The participants were split into two groups — the first group of 18 was put on a diet, while the second group of 16 exercised.

Exercise - lose weight

The dieting group reduced their total calorie intake by 16 percent per day for the first three months of the study. For the final nine months, the dieters reduced their caloric intake by 20 percent.

The second group exercised to burn 16 percent of their caloric intake per day for the first three months, then increased their workouts to burn 20 percent of their calories for the final nine months.

By the study’s end, both groups lost roughly 9 to 10 percent of their total body weight. However, the researchers found that the participants of the dieting group lost muscle mass during their weight loss, while the exercising group did not.

“If push comes to shove and somebody wants to know if they should diet or exercise to lose weight, I would suggest exercise, provided they are willing to put in the extra time and effort and not offset the gains they make by eating more,” said Edward Weiss, the study’s lead author.

Though the most effective weight loss strategy is to combine diet and exercise, the researchers emphasized that people who only exercise to lose weight are missing out on some unique health benefits of calorie restriction.

“It’s important that dieting not be seen as a bad thing because it provides enormous benefits with respect to reducing the risk of disease and is effective for weight loss,” Weiss said. “Furthermore, based on studies in rodents, there is a real possibility that calorie restriction provides benefits that cannot be achieved through exercise-induced weight loss.”

That being said, there are plenty of free alternatives for us, especially once the weather becomes nicer. The best example we have is when my wife and I take walks around a nearby lake. The entire walk is approximately three miles and has some very minor changes in elevation, so you do get your blood pumping, but it’s hardly a “work out.” But, it’s still three miles of walking and that’s better than not walking three miles, right? Best of all, it’s free. While we have to pay some local taxes that go towards it’s upkeep, anyone can visit the park and enjoy the scenery.
As an added bonus, there are little exercise stations all along the path. There are benches for sit-ups, monkey bars, pull-up bars, balance beams, etc. It’s a fun little diversion and you could work in a pretty good workout using each station. And, if you don’t consider walking to be much of a workout, simply run it. When it’s nicer, I like to go on runs occasionally, when it’s a little warmer than freezing, to get the blood flowing.

What are your favorite free exercise options?

For more weight loss options and to help with your diet plans, visit SlimTrim1.com here.

Be sure to hydrate

Source

: bargaineering.com

Instead of using the heat as another excuse to skip my workout, I get creative with my summertime activities so I can keep up my fitness goals.

Running outside

Stretch with the sun

On days when I know it’s going to be a scorcher, I set my alarm for an early morning yoga session.

It’s a win-win for me: I get my workout done before it gets too hot and I start my day on the right foot.

Take your toughest workouts inside

I love training outdoors whenever possible, but exercising in an air-conditioned gym (or house) is the best way to keep me cool.

I pick my toughest workout of the week (usually running intervals on the treadmill) to do indoors. I don’t even bother attempting them outside in the summer!

Pick up a racket

I love a good game of tennis in the summertime, but when it’s too hot outside on the courts, I swap my racket for a different type.

Racquetball and squash are typically played indoors, so I stay cool while getting in my workout.

Exercise indoors and get moving

Run in the rain

I love running outdoors, but the summer heat doesn’t always make it easy for me. When rain is in the forecast, I like to plan my run during the showers. A little rain cools me off, and it’s a nice change of pace from my usual super-sweaty runs.

Plus, just the thought of running in the rain is fun and exciting, which prevents me from skipping my workout all together!

Get a wet workout

This one might seem like a no-brainer, but exercising in a pool or lake is an instant way to cool off.

Try a new activity like paddle-boarding, check out your local gym for a water aerobics class, or round up some friends for a competitive game of water volleyball. Whatever you decide to do, you’ll get a great workout!

Cool off like kids

When it’s boiling outside, play some of those fun games from your childhood.

Run through the sprinkler or have a squirt-gun and water-balloon fight. When the sun sets, plan a late-night game of flashlight tag. These games are a guaranteed good time. I mean, isn’t running around with a big smile on your face the best type of exercise?!

Plan a day at the water park

Water parks aren’t just for kids!

Spending the day at a water park will keep you cool and active all day long. Play in the wave pools and ride the slides, and you’ll keep moving for hours. I promise, it won’t even seem like exercise!

Plan a mini triathlon

Have a free morning on the weekend? Plan a mini triathlon for you and a friend, but finish with the swimming part so you can cool off at the end of your workout.

Try this: Run for 20 minutes, bike for 30 minutes, and then swim a few laps in your favorite watering hole.

Hit the mall

Too hot to take a lunchtime walk outside? Take your workout to a nearby mall with air conditioning. Lace up your sneakers and get your heart pumping without overheating!

Find a cool spot

Wherever you happen to live, there are probably certain areas where joggers, walkers, and bikers flock because they are cooler—literally.

Maybe it’s a boardwalk near the ocean or just a shady path in a local park. Seek out the least hot places to exercise and become a frequent visitor.

Swim to cool down

Join a night league

It’s much more enjoyable to exercise without the sun blazing down on you.

Stay motivated to exercise once the sun sets by joining a team that meets in the evenings. From softball to kickball to running groups, there’s something for everyone.

End your day with a walk

When the sun is low in the sky, I like to take an evening stroll around the neighborhood with my husband and dog. It’s a nice way for us to get in some exercise when the temperatures aren’t as high, and also to relax after a long day.
Source: Health.com

For more exercise tips and way to lose weight through a healthy diet, visit SlimTrim today at www.slimtrim1.com.
Eat Slim! Stay Trim!

Diet plans

People realize that their pesky love handles didn’t appear overnight, but few can pinpoint the root cause of their weight gain. Now they have access to information that can point them in the right direction. The findings in the New England Journal study can act as a road map to a healthier lifestyle for people who want to head off gradual weight gain, though it may be less relevant for obese patients trying to lose weight, experts said.

“The study, which confirms a lot of common-sense advice that we promote through health programs, gives the average citizen a targeted strategy to control weight gain,” added Dr. William Dietz, director of the Division of Nutrition, Physical Activity and Obesity at the Centers for Disease Control and Prevention.

For example, people know to avoid sugary and high-fat foods if they want to slim down, but most would not consider potatoes or fruit juice beach-body saboteurs. But the researchers found that a daily serving (six to eight ounces) of 100% fruit juice put people at risk of gaining a third of a pound every four years. Potatoes helped people put on roughly the same amount each year.

The study “highlights the value of eating real foods,” said Dr. Jeffrey Schwimmer, the director of the weight and wellness program at Rady Children’s Hospital in San Diego. But he warned people against trying to oversimplify the data: “Someone might say, ‘Well, look, adding an extra serving of dessert every day only accounts for a 0.4-pound increase every four years.’ But we know that’s not accurate.”

Nevertheless, he thinks that the data presented in the study will be useful both for public policy-makers as they consider taxing high-calorie foods like soft drinks and for average middle-aged adults worried about weight gain and developing cardiovascular disease and diabetes down the line.

The take-away point then, as Mozaffarian explains it, is “that small changes can make a big difference — for bad or good. Eat more minimally processed foods and fewer starches and refined foods. Be active, turn off the TV, and get enough sleep.”

Source:  LA Times


For more ways to help with your weight loss and diet plans, visit SlimTrim today at www.slimtrim1.com
Eat Slim, Stay Trim!

1. GO TO BED EARLIER  - A study in Finland looked at sets of identical twins and discovered that of each set of siblings, the twin who slept less and was under more stress had more visceral fat.

2. EAT MORE PROTEIN – Your body needs protein to maintain lean muscle. In a 2006 study in the American Journal of Clinical Nutrition, “The Underappreciated Role of Muscle in Health and Disease,” researchers argue that the present recommended daily allowance of protein, 0.36 grams per pound of body weight, was established using obsolete data and is woefully inadequate for an individual doing resistance training. Researchers now recommend that women get an amount between 0.54 and 1 gram per pound of body weight. (If you want to lose weight, use your goal body weight as your guide.) Add a serving, like 3 ounces of lean meat, 2 tablespoons of nuts, or 8 ounces of low-fat yogurt, to every meal and snack. Plus, research shows protein can up postmeal calorie burn by as much as 35 percent.

3. GO ORGANIC WHEN YOU CAN – Canadian researchers report that dieters with the most organochlorines (pollutants from pesticides, which are stored in fat cells) experience a greater than normal dip in metabolism as they lose weight, perhaps because the toxins interfere with the energy-burning process. In other words, pesticides make it harder to lose pounds. Other research hints that pesticides can trigger weight gain. Of course, it’s not always easy to find—or easy to afford—a whole bunch of organic produce. So you need to know when organic counts, and when it’s not that important. Organic onions, avocado, grapefruit? Not necessary. But choose organic when buying celery, peaches, strawberries, apples, blueberries, nectarines, sweet bell peppers, spinach, kale / collard greens, cherries, potatoes, and imported grapes; they tend to have the highest levels of pesticides.

4. GET UP, STAND UP – Whether you sit or stand at work may play as big a role in your health and your waistline as your fitness routine. Missouri University researchers discovered that inactivity (4 hours or more) causes a near shutdown of an enzyme that controls fat and cholesterol metabolism, so you store more fat, rather than using it for energy, all day long. To keep this enzyme active and increase your fat burning, break up long periods of downtime by standing up–for example, while talking on the phone.

5. DRINK COLD WATER – German researchers found that drinking 6 cups of cold water a day (that’s 48 ounces) can raise resting metabolism by about 50 calories daily–enough to shed 5 pounds in a year. The increase may come from the work it takes to heat the water to body temperature. Though the extra calories you burn drinking a single glass doesn’t amount to much, making it a habit can add up to pounds lost with essentially zero additional effort.

source – shine from yahoo.com

For more weight loss tips and help with your diet planning, visit SlimTrim – www.slimtrim1.com

Eat Slim, Stay Trim!

Eat Slim, Stay Trim!

Although some people have run rampant with the term and have made a mint by promoting the “miraculous! fountain-of-youth! death-defying!” benefits of superfoods, I hope that there won’t be a backlash against good, old-fashioned, super nutrient-exuberant food.

As I’ve said before, I’m a crusader for most edibles in their pure forms — and the majority of them are superfoods in my book. There are few whole foods from the plant world that don’t have some health-boosting element to brag about — so how to decide what to eat?

That’s why I like to think about (and eat) superfoods by season. Sure pumpkin is an A-plus superfood, but I like to save that for fall when it’s fresh and local, and look towards new fruit and tender green things this time of year. It’s a way to be connected to the planet’s cycle and decrease food miles, while giving your body a diversity of nutrients throughout the year to maximize its potential. And, to me at least, spring produce just tastes its amazing best in, yes, the spring! Funny how that works.

1. Artichokes
Studies have shown that artichokes contain a very high amount of antioxidants in the form of phytonutrients. A study undertaken by the USDA ranked artichokes as the number one fresh vegetable in antioxidant count. Among the most powerful phytonutrients are cynarin and silymarin, which have strong positive effects on the liver — any coincidence that artichokes have been reputed to help in the cure of liver diseases, liver cancer, and to cure hangovers?

One large artichoke contains only 25 calories, no fat, 170 milligrams of potassium, and is a good source of vitamin C, folate, magnesium, and has 6 grams of dietary fiber — 25 percent of the daily recommended amount.

How to prepare an artichoke? Read this.

2. Asparagus
According to the National Cancer Institute, asparagus is the food highest in glutathione, an important anti-carcinogen. It is also rich in two cancer-blocking vitamins (A and C) as well as the mineral selenium. These three nutrients have been singled out in several studies as fearsome cancer fighters.

A 5-ounce serving (only 20 calories) provides 60 percent of the recommended daily allowance for folacin which is necessary for blood cell formation, growth, and prevention of liver disease. Asparagus is also an excellent source of potassium, fiber, thiamin, vitamin B6, and is one of the richest sources of rutin, a compound which strengthens capillary walls.

Recipes:

• Asparagus, Spring Onion, and Mushroom Pasta
• Asparagus Spears With Black Pepper Pesto Vinaigrette
• Savory Orange Roasted Tofu and Asparagus

3. Avocado
They’re rich, they’re buttery, they’re delicious, and they have about 30 grams of fat per fruit. Ouch. But that’s no reason not to love an avocado. Nutritionists have back-pedaled on their gentle warnings about avocados after finding that most of the fat in an avocado is monounsaturated — the happy fat that actually lowers cholesterol levels. Yay! Let’s have an avocado party!

A study published in the Archives of Medical Research found that the 45 volunteers who ate avocados every day for a week experienced an average 17 percent drop in total blood cholesterol. As well, their levels of LDL (“bad fat”) and triglycerides, both associated with heart disease, went down. Their HDL (“good fat”) levels, which tend to lower the risk of heart disease, increased.

Avocados are rich in beta-sitosterol, a natural substance shown to significantly lower blood cholesterol levels. In a review article published in the December 1999 issue of the American Journal of Medicine, researchers pointed out that beta-sitosterol was shown to reduce cholesterol in 16 human studies.

Recipes:

• Chilled Zucchini and Avocado Soup
• Citrus Guacamole

Avocados Slimtrim

4. Blueberries
Jam-packed with antioxidants and phytoflavinoids, blueberries are also high in potassium and vitamin C. Recent research has found that additional components of blueberries may play an important role in preventing and fighting cancer. The results of one study suggest a wide array of potential cancer fighting benefits related to wild blueberry consumption.

Blueberries also have anthocyanin pigments, which may have the ability to halt cancer in the critical stages of promotion and proliferation. A 2005 study published in the Journal of Biochemistry and Cell Biology indicated that, in isolated cells, the tannins found in blueberries are very active at lowering a protein that plays a role in the metastasis of cancer.

In addition to helping prevent and fight cancer, the compounds in blueberries are believed to help against Alzheimer’s disease, heart disease, eye disease, and urinary tract infections. See? Super.

Recipes:

• Blueberry Creamy No-Bake Pie
• Berry Custard Cake

5. Fava Beans (aka Broad Beans)
Mmmm. Spring in a pod — I adore fava beans, even if they are a little work. OK, a lot of work, but so worth it! Not only are the big, fat, creamy beans scrumptious, but fava beans are particularly high in fiber (85 percent of the RDV), and also high in iron (30 percent of a day’s requirement). They contain no cholesterol and are low in fat.

Fava beans are also noted to contain L-dopa, which is used as a drug for the treatment of Parkinson’s disease. Additionally, as with most whole grains, consumption of fava beans can help reduce risks associated with heart disease.

Recipes:

• Herbed Fava Bean Salad
• French Spring Soup

6. Fresh Figs
Fresh figs put the “va va voom” in fruit — the tender but toothsome skin gives way to a soft and sticky center, dotted with delicately popping seeds, the perfumed and honeyed flesh — you get the picture. In my humble opinion, figs are quite an experience. And beyond their drop-dead flavor is their profusion of life-boosting qualities.

Figs have the highest overall mineral content of all common fruits. With their standout source of potassium, figs may help to control blood pressure. Figs are high in calcium. And as fate would have it, their potassium may reduce the amount of calcium lost as a result of high-salt diets. Figs are also a good source of iron, vitamin B6, and the trace mineral manganese.

The fruit also has tremendous amounts of fiber, more than any other dried or fresh fruit. Insoluble fiber protects against colon and breast cancer — soluble fiber helps lower blood cholesterol, and figs provide both. (Which also makes them a mild laxative, just so you know.) They also are a good source of flavonoids and polyphenols.

Recipes:

• Try figs quartered, stuffed with goat cheese, drizzled with honey, and topped with sea salt and black pepper.
• Fig and Kalamata Olive Tapenade

7. Leeks
Leeks look like cartoonishly big green onions, with a wonderfully sweet and subtle onion flavor. When braised or slowly sauteed, they melt into a sweet and creamy concoction that is hard not to love.

And they are workhorses in the health department as well. Like garlic, onions, scallions, chives and shallots — all from the Allium family — leeks can help the liver eliminate toxins and carcinogens. Leeks contain sulfur compounds that may protect against heart disease and some cancers, they can help the liver eliminate toxins and carcinogens.

Regular consumption of Allium vegetables (as little as two or more times a week — although I could certainly eat them every meal) is associated with a reduced risk of prostate and colon cancer.

Recipes:

• Linguine With Leeks and Lemon
• Creamy Vegan Potato Leek Soup

8. Oregano and Other Fresh Herbs
I love fresh oregano, especially if salty Mediterranean flavors — capers, olives, roasted peppers — are involved. Yum. And superfood-y too!

When researchers at the University of Oslo, Norway, analyzed 1,113 foods to identify those foods richest in total antioxidants, of the 50 foods highest in antioxidants, 13 were herbs and spices. One study found that oregano had 42 times more antioxidants than apples.

You might find that parsley is an excellent source of beta carotene, the carotenoids lutein and zeaxanthin (essential for preventing macular degeneration), vitamin A, vitamin C, and vitamin K.

Or try cilantro. In research studies, cilantro’s remarkable components have shown the potential to help promote detoxification, reduce high blood sugar and lower levels of cholesterol.

Recipes:

• Chard and Feta Tart With Oregano
• Parsley and Walnut Pesto
• Cilantro Tabouli

9. Spinach
Spinach, good old spinach. Spinach is an excellent source of folate — the B vitamin that helps to prevent birth defects, heart disease, dementia, and colon cancer (the third most common cause of cancer in women). People who eat at least one serving of greens, including spinach, each week are 20 percent less likely to develop colon cancer, according to Italian research.

Another compound in spinach, lutein, fights against macular degeneration, which causes age-related vision loss — in fact, including at least two servings of spinach a week in your diet halves the odds of macular degeneration (a leading cause of blindness), according to the the National Eye Institute. Eating cooked spinach more than twice a week cuts the need for cataract eye surgery in men by half, according to new Harvard University research.

And in a large-scale Harvard study, spinach singled out as most protective against stroke! Finally, because of it’s high in vitamin K, spinach also helps build stronger bones — lowering the risk of hip fracture from osteoporosis as much as 30 percent, suggests a joint Harvard-Tufts study. Popeye was on to something.

Recipes:

• Spinach Soup With Rosemary Croutons
• Coconut Creamed Spinach

10. Strawberries
A serving of eight medium strawberries provides 140 percent of the daily recommended allowance of vitamin C, 12 percent of our RDA for fiber, 6 percent of our RDA for folate, 210 mg of potassium, and is also high in vitamins K, B2, B5 and B6, copper, magnesium, and omega-fatty acids. In addition, strawberries contain anthocyanin, which has been used for studies in preventing initiation of cancers. Strawberries contain a unique phenolic group, ellagotannins, which are effective in preventing initiation of esophageal cancer.

With more antioxidant punch than most other fruits, berries in general strengthen tissue defenses against oxidation and inflammation, which are underlying factors in most age-related diseases. For example, substances in blueberries help with short-term memory loss associated with aging. All berries help lower risk for breast, oral, and colon cancers in women. With a wealth of phytochemicals like ellagic acid, adding strawberries to the diet lowers tumor risk by up to 58 percent.

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Source: Shine.Yahoo.com